Blog/WODs
CrossFit Montreal-Thursday March 28
Thursday, March 28, 2013
(Click on wheel for HQ version)
Option 1: CrossFit.com
Rest
Option 2: Outlaw
Rest
Option 3: CrossFit Montreal
Open WOD 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
CrossFit Montreal-Wednesday march 27
Wednesday, March 27, 2013
Option 1: CrossFit.com
3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps
Option 2: Outlaw
1) 7×2 Vertical Snatch from blocks (at hip) – heaviest possible, rest 60-90 sec. DEMO VIDEO
2) 7×2 Vertical Clean from blocks (at hip) + 1 Push Jerk – heaviest possible, rest 60-90 sec. DEMO VIDEO
*Notes: Two Vertical Cleans should be performed, then one Push Jerk after the second Clean.
Conditioning
For time-
3 rounds of:
20 KB Front Squats 24/16kg
5 Bar Muscle-Ups
20 KB Snatches (partition in any way) 24/16kg
Run 1 mile
3 rounds of:
15 KB Front Squats 24/16kg
3 Bar Muscle-Ups
15 KB Snatches (partition in any way) 24/16kg
Part A: 15 mins
Work on 2 weaknesses
Part B: 3 rounds for time
400m run
20 KB swings Russian style
20 jumping squats
CrossFit Montreal-Tuesday March 25
Tuesday, March 26, 2013
B-day girl with 20lb vest
Option 1: CrossFit.com
"Cameron"
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
Option 2: Outlaw
1) EMOM for 5 minutes:
2 Clean & Jerks (full) @ 75%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Clean & Jerks (full) @ 75%
*Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load.
Strength
HBBS (based off 130129): 1X5 @ 85%, 2X3 @ 90%, 3X1 @ 95% – rest 2-3 minutes.
Conditioning
4 rounds for total working time of:
Row 500m
14 Lateral Burpees (over bar)
7 Power Snatches 135/95#
Rest 1:1
*Notes: Choose a pace on the Row that is roughly 90% of your best 500m. All 4 rounds should be at that pace, with the Burpees and Snatches being all out efforts.
Option 3: CrossFit Montreal
Part A: for 10 mins, Every minute on the minute HSPU or HSPU practice: Advanced=5 HSPU, Intermediate=2 HSPU,
Part B: Practice technique power clean or 3-3-3 (15 mins)
Part C: Max rounds/reps in 12 mins
5 power or squat clean 155/105
10 KB SDLHP 32/24
15 KB shoulder to overhead 32/24
CrossFit Montreal-Monday March 14
Monday, March 25, 2013
Option 1: CrossFit.com
Five rounds for time of:
Run 400 meters
185/130 pound DeadliftX 21 reps
Option 2: Outlaw
1) EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00-
2 minute AMRAP of:
Snatches (full) @ 80%
*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.
Skill/Midline
1a) 3X20 UB GHD Sit-ups – rest 60 sec.
1b) 3X60 Seconds of Freestanding Handstand Holds – rest 60 sec.
1c) 3X20 Reverse Hypers – medium/heavy, rest 60 sec.
Conditioning
1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.
-then (no rest)-
4 minute AMRAP of:
15 OHS @ 95/65#
20 Pull-ups
30 Double-Unders
-then (no rest)-
1 minute ME Ring Dips.
Part A: Max rounds of 5 unbroken chest to bar in 10 mins (Take as much time as needed between sets to avoid failure on a set)
Part B: Max rounds in 15 mins
12 Front Squats 135/95
9 toes 2 bar
6 Hand release push ups
Part C: 1X500m row or 1X400m run
CrossFit Montreal-Saturday March 23
Saturday, March 23, 2013
Option 1: CrossFit.com
For time:
20 Kettlebell swings, 32/24
30 Toes to bar
Run 400 meters
Option 2: Outlaw
1) 20 minutes to establish a 1RM Snatch.
2) 20 minutes to establish a 1RM Clean & Jerk.
Strength
Front Squats: 1X8 @ 70%, 1X5 @ 75%, 2X3 @ 80%, 3X2 @ 85% – rest 60 seconds EXACTLY.
Conditioning
For time:
75 Pullups
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.
*Rest 2 minutes.
For time:
75 Lateral Burpees
EMOM beginning on the first minute (1:00 on the clock) perform 3 Cleans (any style) @ 225/155#. If 1RM is lower than 290/190# scale to 80%.
>Notes: Both of these pieces have a 7 minute time cap. Burpees should be performed with a lateral jump over the barbell.
Max round in 20 mins
50 Ground to Overhead w plate 45/25
30 jumping knee tucks
15 KB SDLHP 32/24
6 X 10m shuttle run